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Decline Crunch

IntermediateStrengthTier T2

Lie on a decline bench with the legs secured and the hands lightly at the head. Press the small of the back into the pad and roll the shoulders up.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Secure the legs at the end of the decline bench and lie down.
  • Place the hands lightly on either side of the head with the elbows in.
  1. She lies on the decline bench with her ankles under the roller pad, knees bent, hands held lightly at the sides of her head with the elbows in.

    Step 1 of 5

    Secure the legs at the end of the decline bench and lie down with the hands lightly at the head and elbows in.

  2. She is beginning the curl: the small of her back pressed into the pad while her shoulders start to roll off the bench.

    Step 2 of 5

    Push the small of the back down into the bench and begin to roll the shoulders off.

  3. She is at the top of the curl: shoulders lifted about four inches, lower back still on the bench, abdominals contracted in the hold.

    Step 3 of 5

    Roll the shoulders about four inches off the bench and hold the contraction.

  4. She is lowering slowly back toward the bench, shoulders descending under control, small of the back still pressed into the pad.

    Step 4 of 5

    Come down slowly to the starting position.

  5. She lies on the decline bench with her ankles under the roller pad, knees bent, hands held lightly at the sides of her head with the elbows in.

    Step 5 of 5

    Secure the legs at the end of the decline bench and lie down with the hands lightly at the head and elbows in.

Breathing

  • Exhale through the contraction and inhale on the return.

Safety Information

Do not lock the fingers behind the head. Keep the lower back on the bench and use a slow controlled movement without momentum. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.